30 Muscle-ups for time:
Did 20 in about 12 minutes and got to the point where I was only able to do about 1 per minute, with several failures per success, so I shut it down.
Saturday, May 21, 2011
Monday, 16 May 2011
"Linda"
10-9-8-7-6-5-4-3-2-1
- Deadlift, 1.5 x BW
- Bench Press, BW
- Clean, 3/4 BW
Scaled to: Deadlift - 225, Bench Press - 175, Power Clean - 115 lbs.
Time: 20:39
10-9-8-7-6-5-4-3-2-1
- Deadlift, 1.5 x BW
- Bench Press, BW
- Clean, 3/4 BW
Scaled to: Deadlift - 225, Bench Press - 175, Power Clean - 115 lbs.
Time: 20:39
Saturday, May 14, 2011
Saturday, 14 May 2011 (1200)
Running - Intervals
Total Miles: ~3.5 miles
3 x 800m @ 3k Pace w/ 3:00 rest. 3:34, 3:39, 3:36.
Total Miles: ~3.5 miles
3 x 800m @ 3k Pace w/ 3:00 rest. 3:34, 3:39, 3:36.
Friday, 13 May 2011
For Time:
- 50 Wall Balls, 20 lbs
- 50 Pullups
- 35 Wall Balls, 20 lbs
- 35 Pullups
- 20 Wall Balls, 20 lbs
- 20 Pullups
Time: 17:46
Before I started, I thought that I might need to reduce the number of pullups, but I was able to do between 6-8 per set so I decided to go all the way through.
- 50 Wall Balls, 20 lbs
- 50 Pullups
- 35 Wall Balls, 20 lbs
- 35 Pullups
- 20 Wall Balls, 20 lbs
- 20 Pullups
Time: 17:46
Before I started, I thought that I might need to reduce the number of pullups, but I was able to do between 6-8 per set so I decided to go all the way through.
Thursday, 12 May 2011
"Michael"
3 Rounds for Time:
- Run 800m (from NCTAMS gym to NEX sign)
- 50 Situps
- 50 Back Extensions
Time: 20:19
Felt pretty good and happy with the time.
3 Rounds for Time:
- Run 800m (from NCTAMS gym to NEX sign)
- 50 Situps
- 50 Back Extensions
Time: 20:19
Felt pretty good and happy with the time.
Wednesday, 11 May 2011 (0700)
Command PT
Did some light calisthenics and then went for a 2 mile run with the slow group.
Running time: 22 minutes
Did some light calisthenics and then went for a 2 mile run with the slow group.
Running time: 22 minutes
Wednesday, 11 May 2011
Overhead Squats 3-3-3-3-3
Shoulders felt destroyed today.
175, 165 (F), 155, 155, 165, 185x1
Shoulders felt destroyed today.
175, 165 (F), 155, 155, 165, 185x1
Tuesday, 10 May 2011 (pm)
Running - Long Run
Very slow because my legs felt pretty shot and left foot/ankle were bothering me pretty badly. I just feel like I need to get the miles in on my legs right now and my body will hopefully start to adjust.
6 Miles
Time: 1:01:00 (Pace: 10:10/mile)
Very slow because my legs felt pretty shot and left foot/ankle were bothering me pretty badly. I just feel like I need to get the miles in on my legs right now and my body will hopefully start to adjust.
6 Miles
Time: 1:01:00 (Pace: 10:10/mile)
Tuesday, May 10, 2011
Tuesday, 10 May 2011
"Lynne"
5 Rounds for Max Reps:
- Bench Press, Bodyweight (used 185; BW=205)
- Pull-ups
Totals:
12/19
8/13
9/13
6/13
6/13
41/71=112
5 Rounds for Max Reps:
- Bench Press, Bodyweight (used 185; BW=205)
- Pull-ups
Totals:
12/19
8/13
9/13
6/13
6/13
41/71=112
Monday, 9 May 2011
3 Rounds for Time:
- Row 500m
- 21 Hang Power Snatches, 75 lbs
Time: 10:54
Had to share a rower with Cal otherwise this would've been closer to the 10-minute mark.
- Row 500m
- 21 Hang Power Snatches, 75 lbs
Time: 10:54
Had to share a rower with Cal otherwise this would've been closer to the 10-minute mark.
Saturday, May 7, 2011
Saturday, 7 May 2011
Running - Intervals
3 sets of
- 2 x 200m w/ 200m rest
- 1 x 400m w/ 400m rest
1/2 mile warm-up and cool-down. 4 miles total.
Splits: 46, 46, 1:38. 46, 49, 1:36. 46, 46, 1:37. (Right on pace)
3 sets of
- 2 x 200m w/ 200m rest
- 1 x 400m w/ 400m rest
1/2 mile warm-up and cool-down. 4 miles total.
Splits: 46, 46, 1:38. 46, 49, 1:36. 46, 46, 1:37. (Right on pace)
Friday, May 6, 2011
Thursday, 5 May 2011
"Cindy"
AMRAP in 20 min
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Total: 20 rounds + 4 pull-ups
Matched my goal of hitting 1 round per minute.
AMRAP in 20 min
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Total: 20 rounds + 4 pull-ups
Matched my goal of hitting 1 round per minute.
Wednesday, May 4, 2011
Wednesday, 4 May 2011 (0800)
Running
Had to run the 1.5 mile PRT course with someone for their official PFA.
Time: 11:55
Had to run the 1.5 mile PRT course with someone for their official PFA.
Time: 11:55
Wednesday, 4 May 2011 (0700)
Command PT
Did 40 minutes of various calistenics exercises using a body bar and bands.
Did 40 minutes of various calistenics exercises using a body bar and bands.
Wednesday, 4 May 2011 (am)
"Helen"
3 Rounds for Time:
- Run 400 meters
- 21 KB Swings, 1.5 pood
- 12 Pull-ups
Time: 10:40
Felt like a pretty good effort. I think the 400s are a little long, and it's hard to get a good rhythm because the first portion is through the gym.
3 Rounds for Time:
- Run 400 meters
- 21 KB Swings, 1.5 pood
- 12 Pull-ups
Time: 10:40
Felt like a pretty good effort. I think the 400s are a little long, and it's hard to get a good rhythm because the first portion is through the gym.
Tuesday, 3 May 2011 (lunchtime)
Running
1/2 mile warm-up
2.54 mile TEMPO run (20:05; 8:01 pace)
1/2 mile warm-up
Pace felt perfect today.
1/2 mile warm-up
2.54 mile TEMPO run (20:05; 8:01 pace)
1/2 mile warm-up
Pace felt perfect today.
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